C-4-Delts and Biceps (2)

FINAL workout of 2011.

I've since taken 4 days off since then which would be the longest stretch of rest I've taken since I vacationed in OBX.

Time to get it going tomorrow!

Previous Workout:

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 54:35
Calories: 434
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./70 lbs. x 12 Reps.
15 lbs. x 10 Reps./80 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (2)

Today's workout...

Thanks to your instructional video, I tried the bent over rows with an underhand grip and like it alot better. I feel my back more.

As such, was able to pull more weight.


Previous Workout:

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 59:06
Calories: 555
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 26%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (2)

Yesterdays' workout.

While I wasn't able to go for 120 lb. presses like last time (no spotter), I am still very happy to have completed two working sets unassisted at 110 lbs. I'm only concerned for the fact that, 120 lbs. are the heaviest dumbbells available at my gym.

Was also able to fare pretty well at 90 lbs. with the slight incline presses.

With the year coming to a close, I'm satisfied with how much progress I've made-strength wise-in the past year.


Previous Workout:

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Today's Workout...

Duration: 1:12:11
Calories: 636
Average Heart Rate: 123 BPM (65% MHR)
Maximum Heart Rate: 157 BPM (83% MHR)
Fat Percentage of Calories: 28%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
110 lbs. x 6 reps

Slight Incline DB Press
2 Warms
90 lbs. x 10 reps
90 lbs. x 10 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
50 lbs. x 10 Reps.

Close Grip Press
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (2)

This past Tuesday's workout...

Previous Workout:

Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 1:10:31
Calories: 587
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 169 bpm (89% MHR)
Fat Percentage of Calories: 30%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 12 reps.
630 lbs. x 12 reps.
630 lbs. x 12 reps.

Squat
2 warm
245 lbs. x 8 reps.
285 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
185 lbs. x 10 reps.

Walking Lunge
60 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

C-4-Delts and Biceps (1)

This past Monday's workout...

Reverse pyramided again to start with the dumbbell presses. 80 lbs. so far is the number to beat.

Previous Workout:

Duration: 57:43
Calories: 524
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 28%

Tonight's Workout...

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 6 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./60 lbs. x 12 Reps.
15 lbs. x 10 Reps./60 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
75 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill

C-3-Back and Hamstrings (1)

this past Sunday's workout...

Previous Workout:

Duration: 45:19
Calories: 329
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 35%

Tonight's Workout...

Duration: 1:16:51
Calories: 552
Average Heart Rate: 114 bpm (60% MHR)
Maximum Heart Rate: 143 bpm (76% MHR)
Fat Percentage of Calories: 35%

Pullup
8 reps
6 reps
6 reps
6 reps

...each set followed by assisted pullups.

Bent Over Rows
2 warms
155 lbs. x 8 Reps.
175 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Rope Pulldown
1 warms
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Straight Arm Pulldown
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.
110 lbs. x 12 Reps.

Stiff Legged Deadlift
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Leg Curl
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.

C-2-Chest and Triceps (1)

Christmas eve workout!

Big gains....was able to bench press the heaviest set of dumbbells (120 lbs.) at my gym. Feeling good.


Previous Workout:

Duration: 46:59
Calories: 330
Average Heart Rate: 113 BPM (60% MHR)
Maximum Heart Rate: 141 BPM (75% MHR)
Fat Percentage of Calories: 37%

Today's Workout...

Duration: 1:01:47
Calories: 480
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 33%

Flat DB Press
3 warms
100 lbs. x 8 reps
110 lbs. x 8 reps
120 lbs. x 6 reps

Slight Incline DB Press
2 Warms
85 lbs. x 9 reps
90 lbs. x 8 reps.

Barbell Press
1 Warm
155 lbs. x 10 reps.
155 lbs. x 10 reps.

Incline Flye
50 lbs. x 12 Reps.
55 lbs. x 10 Reps.

Close Grip Press
95 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Reverse Pressdown
1 Warm
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.
90 lbs. x 12 Reps.

1-Arm Rope PressDown
1 Warm
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.

C-1-Quads and Calves (1)

2nd go around with the C routines...last Friday's quads and calves workout

Solid work all around.

Previous Workout:

Duration: 1:08:27
Calories: 522
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 168 bpm (89% MHR)
Fat Percentage of Calories: 25%

Today's Workout...

Duration: 1:08:10
Calories: 628
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 26%

Leg Press
3 warms
540 lbs. x 12 reps.
540 lbs. x 10 reps.
630 lbs. x 10 reps.
630 lbs. x 10 reps.

Squat
2 warm
245 lbs. x 8 reps.
275 lbs. x 8 reps.
315 lbs. x 8 reps.

Leg Extension
170 lbs. x 10 reps.
170 lbs. x 10 reps.
190 lbs. x 10 reps.

Walking Lunge
50 lbs. x 12 reps.
60 lbs. x 12 reps.
60 lbs. x 12 reps.

Standing Calf Raises
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.
105 lbs. x 30 reps.

B-4-Delts and Biceps (4)

Last thursday's Delts and Biceps workout...

Was able to put up 90 lbs. for the high incline press. I don't think I've ever been able to do that before.

Previous Workout:

Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

Tonight's Workout...

Duration: 41:42
Calories: 388
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 161 bpm (85% MHR)
Fat Percentage of Calories: 25%

Side Lateral Raise
3 Warms
45 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
80 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
110 lbs. x 8 Reps.
110 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (4)

Today's workout...

Again, I'm all caught up...so much for staying on top of my blogs like I stated back in December 7th. Christmas is almost here and so with that, the end of the year as well. Can't wait.

Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 56:03
Calories: 500
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Palm Up
3 Warms
140 lbs. x 8 reps.
160 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
205 lbs. x 8 Reps.
225 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
90 lbs. x 10 Reps.
95 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (4)

Yesterday's workout....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 46:18
Calories: 358
Average Heart Rate: 117 BPM (62% MHR)
Maximum Heart Rate: 152 BPM (80% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
205 lbs. x 8 reps
225 lbs. x 6 reps

Incline DB Press
2 Warms
80 lbs. x 9 reps
80 lbs. x 8 reps.

Flat DB Flye
45 lbs. x 12 reps.
45 lbs. x 12 reps.
45 lbs. x 12 reps.

Uneven PushUp
16 Reps.
13 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (4)

This past Monday's workout....

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 41:16
Calories: 418
Average Heart Rate: 132 bpm (7% MHR)
Maximum Heart Rate: 162 bpm (86% MHR)
Fat Percentage of Calories: 22%

Squats
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
115 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (3)

Delts and Biceps workout from last Saturday...

Previous Workout:

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 47:13
Calories: 395
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 31%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
80 lbs. x 10 Reps.
80 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
140 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (3)

Back and Hamstrings workout from last Friday....


Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 40:52
Calories: 413
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 23%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
140 lbs. x 8 reps.
160 lbs. x 8 reps.

T-Bar Rows
2 warms
185 lbs. x 10 Reps.
185 lbs. x 8 Reps.
205 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
85 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
115 lbs. x 12 Reps.
135 lbs. x 12 Reps.
135 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (3)

Chest and Triceps workout from LAST Thursday....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 46:34
Calories: 314
Average Heart Rate: 112 BPM (59% MHR)
Maximum Heart Rate: 147 BPM (78% MHR)
Fat Percentage of Calories: 37%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 10 reps
80 lbs. x 6 reps._DROP_70 lbs. x 6 reps.

Flat DB Flye
40 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Uneven PushUp
20 Reps.
16 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 12 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (3)

Quads and Calves workout from last Tuesday....

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 43:08
Calories: 509
Average Heart Rate: 143 bpm (76% MHR)
Maximum Heart Rate: 171 bpm (90% MHR)
Fat Percentage of Calories: 16%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 10 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Biceps (2)

Delts and Biceps workout from last Monday

Previous Workout:

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Tonight's Workout...

Duration: 40:06
Calories: 384
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 25%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
75 lbs. x 10 Reps.
80 lbs. x 8 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
130 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Preacher Curls
25 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (2)

Back and Hamstrings workout from TWO Sundays ago....


Previous Workout:

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Tonight's Workout...

Duration: 55:20
Calories: 479
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 29%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
140 lbs. x 8 reps.

T-Bar Rows
2 warms
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.
185 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
85 lbs. x 10 Reps.

Close Row
120 lbs. x 12 Reps.
120 lbs. x 12 Reps.
140 lbs. x 12 Reps.

Good Mornings
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (2)

Chest and Triceps workout from TWO Fridays ago....

Previous Workout:

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Today's Workout...

Duration: 45:38
Calories: 373
Average Heart Rate: 120 BPM (63% MHR)
Maximum Heart Rate: 150 BPM (79% MHR)
Fat Percentage of Calories: 32%

Slight Incline Barbell Press
3 warms
185 lbs. x 8 reps
185 lbs. x 8 reps
205 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 9 reps.
80 lbs. x 6 reps._DROPSET_65 lbs. x 5 reps.

Flat DB Flye
35 lbs. x 12 reps.
40 lbs. x 12 reps.
40 lbs. x 12 reps.

Uneven PushUp
15 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Interval Cardio....

post workout, 30 minutes...

B-1-Quads and Calves (2)

Quads and Calves workout....two Thursdays ago...

Previous Workout:

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Today's Workout...

Duration: 45:10
Calories: 424
Average Heart Rate: 128 bpm (68% MHR)
Maximum Heart Rate: 166 bpm (88% MHR)
Fat Percentage of Calories: 24%

Squats
3 warms
185 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
115 lbs. x 10 reps.
115 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

B-4-Delts and Triceps (1)

My favorite shoulder workout. Well, any shoulder workout is my favorite workout.

Good training day. I had tons of energy today and hit it hard.

Previous Workout:

Duration: 26:14
Calories: 251
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 145 bpm (77% MHR)
Fat Percentage of Calories: 27%

Tonight's Workout...

Duration: 42:36
Calories: 323
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 152 bpm (80% MHR)
Fat Percentage of Calories: 23%

Side Lateral Raise
3 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

High Incline Press
2 warms
90 lbs. x 10 Reps.
90 lbs. x 10 Reps.

Cable UpRight Row
1 warms
120 lbs. x 10 Reps.
130 lbs. x 10 Reps.
140 lbs. x 10 Reps.
150 lbs. x 10 Reps.

Incline Dumbbell Curl
2 Warms
40 lbs. x 6 Reps.
40 lbs. x 6 Reps.
40 lbs. x 5 Reps.

Cable Curl
1 Warm
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.
100 lbs. x 8 Reps.

Preacher Curls
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Interval Cardio...30 Minutes on Treadmill

B-3-Back and Hamstrings (1)

Today's workout...

And I'm all caught up. Sorry for disappearing. Thanksgiving came and went. Lots of shopping for Christmas, working with travel agents, managing guest lists for an engagement party and our wedding, ordering STD's, invites, and meetings with priests....just to name a few. Coupled with work and workouts and you've got an overwhelmed prospective newbie bodybuilder.

It's been a hectic few weeks but I'm going to try my damndest to stay on top of the blogs till the year ends.

I haven't missed a beat with my workouts.

Thanksgiving did do some damage as I gained two lbs. to 225...up from 223.


Previous Workout:

Duration: 33:14
Calories: 354
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 32:20
Calories: 370
Average Heart Rate: 137 bpm (72% MHR)
Maximum Heart Rate: 156 bpm (83% MHR)
Fat Percentage of Calories: 18%

Lat Pulldown-Palm Up
3 Warms
120 lbs. x 8 reps.
120 lbs. x 8 reps.
120 lbs. x 6 reps.

T-Bar Rows
2 warms
195 lbs. x 10 Reps.
195 lbs. x 8 Reps.
195 lbs. x 8 Reps.

Dumbbell Deadlifts
1 warms
80 lbs. x 10 Reps.
80 lbs. x 10 Reps.

Close Row
140 lbs. x 12 Reps.
160 lbs. x 12 Reps.
180 lbs. x 12 Reps.

Good Mornings
95 lbs. x 12 Reps.
115 lbs. x 12 Reps.
115 lbs. x 12 Reps.

Glute Ham Raise
16 Reps.
16 Reps.
17 Reps.

Steady State Cardio....

35 Minutes-Stepmill

B-2-Chest and Triceps (1)

Yesterday's workout...

Shorter rests between sets are brutal. Feeling great though. Muscles are feeling tighter all around.

Previous Workout:

Duration: 35:28
Calories: 315
Average Heart Rate: 122 BPM (65% MHR)
Maximum Heart Rate: 149 BPM (79% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 28:11
Calories: 350
Average Heart Rate: 147 BPM (78% MHR)
Maximum Heart Rate: 214 BPM (113% MHR)
Fat Percentage of Calories: 18%

Slight Incline Barbell Press
3 warms
195 lbs. x 8 reps
195 lbs. x 8 reps
195 lbs. x 8 reps

Incline DB Press
2 Warms
80 lbs. x 8 reps
80 lbs. x 8 reps.

Flat DB Flye
35 lbs. x 12 reps.
35 lbs. x 12 reps.
35 lbs. x 12 reps.

Uneven PushUp
18 Reps.
14 Reps.

Dips
10 Reps.
10 Reps.
10 Reps.
10 Reps.

Rope PressDown
1 Warm
80 lbs. x 12 Reps.
80 lbs. x 10 Reps.

Lying Bar Extension
60 lbs. x 10 Reps.
60 lbs. x 12 Reps.

Steady State Cardio....

on the stepmill for 35 minutes

B-1-Quads and Calves (1)

This past Sunday's workout...

and it's onto a new round of workouts.

Previous Workout:

Duration: 45:05
Calories: 521
Average Heart Rate: 135 bpm (71% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 20%

Today's Workout...

Duration: 54:43
Calories: 452
Average Heart Rate: 121 bpm (64% MHR)
Maximum Heart Rate: 165 bpm (87% MHR)
Fat Percentage of Calories: 26%

Squats
3 warms
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.
225 lbs. x 8 reps.

Hack Squat
2 warm
360 lbs. x 12 reps.
360 lbs. x 10 reps.

Sissy Squat
20 reps.
20 reps.
20 reps.
20 reps.

Barbell Lunge
135 lbs. x 10 reps.
135 lbs. x 10 reps.
135 lbs. x 10 reps.

Standing Calf Raises
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.
135 lbs. x 20 reps.

A-4-Delts and Biceps (4)

Last Friday's workout....

Previous Workout...

Duration: 45:26
Calories: 447
Average Heart Rate: 130 bpm (69% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 23%

Today's Workout...

Duration: 45:01
Calories: 450
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 151 bpm (80% MHR)
Fat Percentage of Calories: 26%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
135 lbs. x 7 Reps.
135 lbs. x 6 Reps._DROP_135 lbs. x 5 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
35 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.
22.5 lbs. x 12 Reps./25 lbs. x 12 Reps.

used dumbbells

Barbell Curl
2 Warms
100 lbs. x 7 Reps.
100 lbs. x 6 Reps
110 lbs. x 6 Reps.

Rope Curl
1 Warm
110 lbs. x 10 Reps.
110 lbs. x 10 Reps.
120 lbs. x 8 Reps.

Concentration Curl
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

A-3-Back and Hamstrings (4)

Last Thursday's workout....

Previous Workout:

Duration: 1:12:20
Calories: 689
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 25%

Tonight's Workout...

Duration: 1:09:35
Calories: 553
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Lat Pulldown-Wide
3 Warms
180 lbs. x 8 reps.
180 lbs. x 8 reps.
180 lbs. x 8 reps.

Deadlifts
2 warms
315 lbs. x 7 Reps.
315 lbs. x 6 Reps.
315 lbs. x 8 Reps.

Bench Row
1 warms
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.
55 lbs. x 10 Reps.

Seated Row
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.
160 lbs. x 12 Reps.

Lying Leg Curl
2 warms
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.
120 lbs. x 10 Reps.

Single Leg-Leg Curl
40 lbs. x 12 Reps.
40 lbs. x 12 Reps.
50 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill